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TikToktrevorsinstinct
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Fix the dad bod, swing some bells 💪🔥 This 30 min kettlebell EMOM workout is perfect for building a strong upper body, burning fat, improving conditioning, and training your core at the same time. Just one kettlebell, a bit of space, and you’re ready for a full body sweat session at home. EMOM = Every Minute On the Minute. Start the reps at the beginning of each minute and rest with whatever time is left. Great for: 👉 time efficiency (perfect for busy dads) 👉 fat loss 👉 shoulder strength 👉
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30-Min EMOM 6 exercises × 5 rounds Start a new movement every minute. Finish reps → rest for remainder of minute. Minute 1 – Swings 12 reps Minute 2 – Dead Clean Strict Press 3 reps per arm (6 total) Alternate starting arm each round Minute 3 – Goblet Squat Reverse Lunges 5 Goblet Squats 6 Reverse Lunges (3 per leg) Minute 4 – Alternating Rows 6-8 reps per arm Minute 5 – Suitcase Carry 20m per side (or 25 sec hold per side) Minute 6 – Push-Ups 15–20 reps Simple structure. Gets the job done. ✅ I'
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